Jack in the Box • Low Calorie Guide • Updated June 2026
Under 500 Cal Options at Jack in the Box
Quick Answer: Jack in the Box has 34 under 500 cal options. The lowest-calorie option at Jack in the Box is the Hash Brown Plank with 190 calories. Top pick overall: the Southwest Chicken Salad with Grilled Chicken (350 cal, 35g protein, Nom Score B).
34Under 500 Cal Options
81Total Analyzed
BBest Grade
Top rated
Top Under 500 Cal Picks at Jack in the Box
1
B
Southwest Chicken Salad with Grilled Chicken
Cal
350
Prot
35g
Sod
1090
Sug
6g
Contains: SoyMilk
View full ingredients
Green Leaf Spring Mix: Green Leaf Lettuce, Mizuna, Tango, Green Oak, Spinach, Green Chard, Arugula, Red Leaf Lettuce, Lolla Rosa, Radicchio, Red Chard, Red Oak. Ingredients May Vary by Season
Grilled Chicken Julienne Strips: Chicken Breast Filets With Rib Meat, Water, Vinegar, Seasoning (Food Starch (Unmodified), Chicken Broth Powder), Sea Salt, Seasoning (Dehydrated Garlic, Onion Powder, Spice, Dehydrated Parsley, Less Than 2% Soybean Oil Added As Processing Aid), Sodium Phosphates, Chicken Flavor (Chicken Broth, Flavor, Salt), Natural Flavor
Fire Roasted Corn & Black Bean Blend: Super Sweet Corn, Black Bean
Shredded Cheddar Cheese: Cultured Pasteurized Milk, Salt, Enzymes, Annatto Color, Potato Starch and Powdered Cellulose ( to prevent caking), Natamycin (a natural mold inhibitor)
Grape Tomatoes: Tomatoes
Tri-Colored Tortilla Strips: Corn Masa Flour, Vegetable Oil (Sunflower, Safflower And/Or Canola), Salt, Red 40, 1, Blue 2
2
B
Hash Brown Plank
Cal
190
Prot
2g
Sod
350
Sug
0g
Contains: Wheat
3
B
Chicken Club Salad with Grilled Chicken
Cal
370
Prot
39g
Sod
1060
Sug
5g
Contains: SoyMilk
View full ingredients
Green Leaf Spring Mix: Green Leaf Lettuce, Mizuna, Tango, Green Oak, Spinach, Green Chard, Arugula, Red Leaf Lettuce, Lolla Rosa, Radicchio, Red Chard, Red Oak. Ingredients May Vary by Season
Grilled Chicken Julienne Strips: Chicken Breast Filets With Rib Meat, Water, Vinegar, Seasoning (Food Starch (Unmodified), Chicken Broth Powder), Sea Salt, Seasoning (Dehydrated Garlic, Onion Powder, Spice, Dehydrated Parsley, Less Than 2% Soybean Oil Added As Processing Aid), Sodium Phosphates, Chicken Flavor (Chicken Broth, Flavor, Salt), Natural Flavor
Bacon Slices: Fully Cooked Bacon Slices, Smoke Flavoring added, Cured with Water, Salt, Sugar, Smoke Flavoring, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite
Shredded Cheddar Cheese: Cultured Pasteurized Milk, Salt, Enzymes, Annatto Color, Potato Starch and Powdered Cellulose ( to prevent caking), Natamycin (a natural mold inhibitor)
Grape Tomatoes: Tomatoes
Matchstick Carrots: Carrots
Item
Grade
Cal
Protein
Carbs
Sodium
1
Southwest Chicken Salad with Grilled ChickenNom’s Top Pick
Whole food salad. Grilled. Great portion & fiber. Watch the sodium. · Contains: Soy, Milk
Contains: SoyMilk
Green Leaf Spring Mix: Green Leaf Lettuce, Mizuna, Tango, Green Oak, Spinach, Green Chard, Arugula, Red Leaf Lettuce, Lolla Rosa, Radicchio, Red Chard, Red Oak. Ingredients May Vary by Season. Grilled Chicken Julienne Strips: Chicken Breast Filets With Rib Meat, Water, Vinegar, Seasoning (Food Starch (Unmodified), Chicken Broth Powder), Sea Salt, Seasoning (Dehydrated Garlic, Onion Powder, Spice, Dehydrated Parsley, Less Than 2% Soybean Oil Added As Processing Aid), Sodium Phosphates, Chicken Flavor (Chicken Broth, Flavor, Salt), Natural Flavor. Fire Roasted Corn & Black Bean Blend: Super Sweet Corn, Black Bean. Shredded Cheddar Cheese: Cultured Pasteurized Milk, Salt, Enzymes, Annatto Color, Potato Starch and Powdered Cellulose ( to prevent caking), Natamycin (a natural mold inhibitor). Grape Tomatoes: Tomatoes. Tri-Colored Tortilla Strips: Corn Masa Flour, Vegetable Oil (Sunflower, Safflower And/Or Canola), Salt, Red 40, 1, Blue 2
B
350
35g
27g
1090mg
2
Hash Brown Plank
Great sat fat & sugar. Watch the sodium. Light on protein. · Contains: Wheat
Contains: Wheat
B
190
2g
17g
350mg
3
Chicken Club Salad with Grilled Chicken
Whole food salad. Grilled. Great portion & protein. Watch the sodium. · Contains: Soy, Milk
Contains: SoyMilk
Green Leaf Spring Mix: Green Leaf Lettuce, Mizuna, Tango, Green Oak, Spinach, Green Chard, Arugula, Red Leaf Lettuce, Lolla Rosa, Radicchio, Red Chard, Red Oak. Ingredients May Vary by Season. Grilled Chicken Julienne Strips: Chicken Breast Filets With Rib Meat, Water, Vinegar, Seasoning (Food Starch (Unmodified), Chicken Broth Powder), Sea Salt, Seasoning (Dehydrated Garlic, Onion Powder, Spice, Dehydrated Parsley, Less Than 2% Soybean Oil Added As Processing Aid), Sodium Phosphates, Chicken Flavor (Chicken Broth, Flavor, Salt), Natural Flavor. Bacon Slices: Fully Cooked Bacon Slices, Smoke Flavoring added, Cured with Water, Salt, Sugar, Smoke Flavoring, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite. Shredded Cheddar Cheese: Cultured Pasteurized Milk, Salt, Enzymes, Annatto Color, Potato Starch and Powdered Cellulose ( to prevent caking), Natamycin (a natural mold inhibitor). Grape Tomatoes: Tomatoes. Matchstick Carrots: Carrots
B
370
39g
11g
1060mg
4
Chicken Sandwich
Great sat fat & sugar. Watch the sodium. Light on fiber. · Contains: Soy, Egg, Milk, Wheat
Contains: SoyEggMilkWheat
Gourmet Signature Bun: Flour (Wheat, Malted Barley), Water, Enriched Flour (Wheat, Malted Barley, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Sugar, Yeast, Wheat Gluten, Palm Oil, Dextrose, Salt, Contains less than 2% of each of the following: Calcium Sulfate, Mono- and Diglycerides, Sodium Stearoyl Lactylate, Monocalcium Phosphate, Ascorbic Acid, Enzymes, Calcium Peroxide, Soybean Oil, Natural Flavors, Corn Flour, Spices (Turmeric and Paprika), Calcium Propionate (preservative), Topping: Water, Vegetable Protein (pea), Dextrose, Maltodextrin, Modified Food Starch. Chicken Patty: Chicken, Water, Food Starch - Modified, Salt, Sodium Phosphates. Battered and Breaded with: Bleached Wheat Flour, Water, Contains 2% or Less of the Following: Salt, Yellow Corn Flour, Modified Corn Starch, Yeast, Sugar, Leavening (Sodium Acid Pyrophosphate, Monocalcium Phosphate, Sodium Bicarbonate), Nonfat Dry Milk, Dried Whey, Rice Flour, Salt, Spices, Leavening (Sodium Acid Pyrophosphate, Sodium Bicarbonate), Monosodium Glutamate, Oat Flour, Onion Powder, Natural Flavoring, Garlic Powder. Cooked in Canola Blend Frying Oil. Lettuce: Iceberg Lettuce. Mayonnaise: Soybean Oil, Water, Salted Egg Yolks (Egg Yolk, Salt), Distilled Vinegar, Sugar, Salt, Spice, Lemon Juice Concentrate, Calcium Disodium EDTA (to protect flavor)
B
410
15g
42g
880mg
5
Chicken Sandwich with Bacon
Great sugar. Watch the sodium. Light on fiber. · Contains: Soy, Egg, Milk, Wheat
Contains: SoyEggMilkWheat
Gourmet Signature Bun: Flour (Wheat, Malted Barley), Water, Enriched Flour (Wheat, Malted Barley, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Sugar, Yeast, Wheat Gluten, Palm Oil, Dextrose, Salt, Contains less than 2% of each of the following: Calcium Sulfate, Mono- and Diglycerides, Sodium Stearoyl Lactylate, Monocalcium Phosphate, Ascorbic Acid, Enzymes, Calcium Peroxide, Soybean Oil, Natural Flavors, Corn Flour, Spices (Turmeric and Paprika), Calcium Propionate (preservative), Topping: Water, Vegetable Protein (pea), Dextrose, Maltodextrin, Modified Food Starch. Chicken Patty: Chicken, Water, Food Starch - Modified, Salt, Sodium Phosphates. Battered and Breaded with: Bleached Wheat Flour, Water, Contains 2% or Less of the Following: Salt, Yellow Corn Flour, Modified Corn Starch, Yeast, Sugar, Leavening (Sodium Acid Pyrophosphate, Monocalcium Phosphate, Sodium Bicarbonate), Nonfat Dry Milk, Dried Whey, Rice Flour, Salt, Spices, Leavening (Sodium Acid Pyrophosphate, Sodium Bicarbonate), Monosodium Glutamate, Oat Flour, Onion Powder, Natural Flavoring, Garlic Powder. Cooked in Canola Blend Frying Oil. Bacon Slices: Fully Cooked Bacon Slices, Smoke Flavoring added, Cured with Water, Salt, Sugar, Smoke Flavoring, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite. Lettuce: Iceberg Lettuce. Mayonnaise: Soybean Oil, Water, Salted Egg Yolks (Egg Yolk, Salt), Distilled Vinegar, Sugar, Salt, Spice, Lemon Juice Concentrate, Calcium Disodium EDTA (to protect flavor)
B
470
21g
42g
1160mg
6
Jr. Jack
Great portion. Watch the sodium. · Contains: Soy, Egg, Wheat
Contains: SoyEggWheat
Split Top Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup Or Sugar, Yeast, Soybean Oil, Contains 2% Or Less Of Each Of The Following: Wheat Gluten, Salt, Sunflower Oil, Vegetable Proteins, Wheat Maltodextrins, Wheat Dextrose, Corn Starch, (Due to Regional Differences Contains One Or More Of The Following): Dough Conditioner (Sodium Stearoyl Lactylate, Calcium Stearoyl Lactylate, Monoglycerides, And/Or Diglycerides, Distilled Monoglycerides, Calcium Peroxide, Calcium Iodate, Datem, Ethoxylated Mono- And Diglycerides, Enzymes, Ascorbic Acid, Monocalcium Phosphate), Calcium Sulfate, Ammonium Sulfate, Calcium Carbonate, Calcium Propionate (To Retard Spoilage). Toasted With Butter Flavored Vegetable Oil. Beef Hamburger Patty: Beef. Lettuce: Iceberg Lettuce. Tomatoes: Tomatoes. Dill Pickle Slices: Cucumbers, Water, Vinegar, Salt, Contains Less than 2% of: Sodium Benzoate (Preservative), Alum, Calcium Chloride, Natural Flavors, Polysorbate 80, Yellow 5. Ketchup: Tomato Concentrate from Red Ripe Tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Spice, Onion Powder, Natural Flavoring. Mayonnaise: Soybean Oil, Water, Salted Egg Yolks (Egg Yolk, Salt), Distilled Vinegar, Sugar, Salt, Spice, Lemon Juice Concentrate, Calcium Disodium EDTA (to protect flavor)
B
320
14g
33g
610mg
7
Jr. Jack Cheeseburger
Great portion. Watch the sodium. · Contains: Soy, Egg, Milk, Wheat
Contains: SoyEggMilkWheat
Split Top Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup Or Sugar, Yeast, Soybean Oil, Contains 2% Or Less Of Each Of The Following: Wheat Gluten, Salt, Sunflower Oil, Vegetable Proteins, Wheat Maltodextrins, Wheat Dextrose, Corn Starch, (Due to Regional Differences Contains One Or More Of The Following): Dough Conditioner (Sodium Stearoyl Lactylate, Calcium Stearoyl Lactylate, Monoglycerides, And/Or Diglycerides, Distilled Monoglycerides, Calcium Peroxide, Calcium Iodate, Datem, Ethoxylated Mono- And Diglycerides, Enzymes, Ascorbic Acid, Monocalcium Phosphate), Calcium Sulfate, Ammonium Sulfate, Calcium Carbonate, Calcium Propionate (To Retard Spoilage). Toasted With Butter Flavored Vegetable Oil. Beef Hamburger Patty: Beef. American Cheese: Milk, Cream, Water, Sodium Citrate, Salt, Cheese Culture, Citric Acid, Sorbic Acid (Preservative), Enzymes, Soy Lecithin. Color Added. Lettuce: Iceberg Lettuce. Tomatoes: Tomatoes. Dill Pickle Slices: Cucumbers, Water, Vinegar, Salt, Contains Less than 2% of: Sodium Benzoate (Preservative), Alum, Calcium Chloride, Natural Flavors, Polysorbate 80, Yellow 5. Ketchup: Tomato Concentrate from Red Ripe Tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Spice, Onion Powder, Natural Flavoring. Mayonnaise: Soybean Oil, Water, Salted Egg Yolks (Egg Yolk, Salt), Distilled Vinegar, Sugar, Salt, Spice, Lemon Juice Concentrate, Calcium Disodium EDTA (to protect flavor)
B
320
14g
33g
610mg
8
Jumbo Jack
Contains trans fat. Watch the sodium. · Contains: Soy, Egg, Wheat
Contains: SoyEggWheat
Split Top Bun: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup Or Sugar, Yeast, Soybean Oil, Contains 2% Or Less Of Each Of The Following: Wheat Gluten, Salt, Sunflower Oil, Vegetable Proteins, Wheat Maltodextrins, Wheat Dextrose, Corn Starch, (Due to Regional Differences Contains One Or More Of The Following): Dough Conditioner (Sodium Stearoyl Lactylate, Calcium Stearoyl Lactylate, Monoglycerides, And/Or Diglycerides, Distilled Monoglycerides, Calcium Peroxide, Calcium Iodate, Datem, Ethoxylated Mono- And Diglycerides, Enzymes, Ascorbic Acid, Monocalcium Phosphate), Calcium Sulfate, Ammonium Sulfate, Calcium Carbonate, Calcium Propionate (To Retard Spoilage). Toasted With Butter Flavored Vegetable Oil. Beef Hamburger Patty: Beef. Lettuce: Iceberg Lettuce. Tomatoes: Tomatoes. Dill Pickle Slices: Cucumbers, Water, Vinegar, Salt, Contains Less than 2% of: Sodium Benzoate (Preservative), Alum, Calcium Chloride, Natural Flavors, Polysorbate 80, Yellow 5. Ketchup: Tomato Concentrate from Red Ripe Tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Spice, Onion Powder, Natural Flavoring. Mayonnaise: Soybean Oil, Water, Salted Egg Yolks (Egg Yolk, Salt), Distilled Vinegar, Sugar, Salt, Spice, Lemon Juice Concentrate, Calcium Disodium EDTA (to protect flavor)
B
490
26g
44g
910mg
9
Chicken Nuggets (5 pc.)
Processed meat. Great sat fat & sugar. Watch the sodium. Light on fiber. · Contains: Soy, Milk, Wheat
Contains: SoyMilkWheat
Chicken Nuggets: Boneless Chicken Breast With Rib Meat, Water, Modified Food Starch, Salt, Sodium Phosphates. Breaded, Battered, And Predusted With: Wheat Flour, Water, Bread Crumb (Bleached Wheat Flour, Yeast, Sugar, Salt), Salt, Modified Corn Starch, Spices, And Dried Buttermilk, Leavening (Sodium Bicarbonate, Monocalcium Phosphate, Sodium Acid Pyrophosphate, Sodium Aluminum Phosphate), Yellow Corn Flour, Dextrose, Citric Acid, Garlic Powder, Corn Starch, Xanthan Gum, Sodium Aluminum Sulfate, Calcium Sulfate, Tricalcium Phosphate. Breading Set In Vegetable Oil. Cooked In Canola Blend Frying Oil
C
240
9g
13g
600mg
10
Sourdough Breakfast Sandwich
Great sugar. Watch the sodium. Light on fiber. · Contains: Soy, Egg, Milk, Wheat
Contains: SoyEggMilkWheat
C
410
20g
35g
1010mg
The Nom Score read
The Southwest Chicken Salad with Grilled Chicken tops Jack in the Box’s 34 under 500 cal options — Nom Score B (77/100) on 350 calories, 35g protein, and 1090mg sodium. The Chicken Club Salad with Grilled Chicken carries the most protein at 39g. The lightest is the Hash Brown Plank, at 190 calories. Most come from the Chicken menu (3 of 10). Calories run 190–490 across the picks.
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Watch-outs
What to Avoid
These items at Jack in the Box don’t meet under 500 cal criteria:
Strawberry Shake
760 cal (max 500)
Chocolate Shake
780 cal (max 500)
Vanilla Shake
680 cal (max 500)
OREO Cookie Shake
800 cal (max 500)
Coca-Cola
drink, not a meal
Order smarter
Pro Tips: How to Order Under 500 Cal at Jack in the Box
Side Salad (20 cal) is the lowest calorie item on the menu
Hash Brown Plank (190 cal) and Beef Taco (190 cal) are reasonable sides
Hamburger (280 cal) and Breakfast Jack (280 cal) are the lightest sandwiches
FAQ
Common questions about under 500 cal at Jack in the Box
Is Jack in the Box good for under 500 cal diets?
Yes — Jack in the Box has 34 under 500 cal options, topped by the Southwest Chicken Salad with Grilled Chicken (Nom Score B).
What’s the best under 500 cal option at Jack in the Box?
The Southwest Chicken Salad with Grilled Chicken is the best choice with 350 calories, 35g protein, and a Nom Score of B.
What is the lowest-calorie item at Jack in the Box?
The lowest-calorie option at Jack in the Box is the Hash Brown Plank with 190 calories.
How we ranked these: Every item is scored by the Nom Score, which weighs
sodium, saturated fat, sugar, portion size, fiber, and protein per calorie against FDA daily-value guidance.
Data comes from Jack in the Box’s published nutrition information.
Nutrition data verified. Calorie counts and macros are taken from Jack in the Box’s official published nutrition data. How the Nom Score works →
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